Do you hate mornings? Does it take a gargantuan mug of coffee to get yourself going? Or, do you dread the day before it’s even started? If so, Inc. has a list of six tricks for revving up when you get up — and feel great doing it.
1. Roll out of bed right — Getting out on the right side of bed isn’t just an old saying; it can be easier on your heart and back if you roll right and then sit up when you first get up. That said, you could roll either way as long as you do it gently and purposely, so you rise to sitting position before you stand.
2. Do some stretches — You might start with a few stretches of your arms or legs before you roll out of bed, but once you’re standing, try inhaling and stretching as you do.
3. Resist checking messages — In this day and age of instant messaging and social media, not to mention email, the natural inclination is to check messages the second you open your eyes. But don’t let screen time crowd out your waking up time. Give yourself at least 15 minutes — or more — before peeking at the screen.
4. Sip lemon water instead of coffee — It may seem a little hard to believe until you’ve tried it, but a squeeze of fresh lemon in warm or hot water in the morning may help you wake up easier, faster and feeling more energized than that morning cuppa jo’.
Besides that, lemon water may offer numerous health benefits, including boosting your immune system, improving liver function and better blood pressure management. The water’s temperature is a matter of personal preference, as it can be prepared either hot or cold. In some cases, people might add a few other ingredients to improve its taste, such as cucumber slices, a few mint leaves or even chia seeds.
5. Think about your day ahead — If you’re used to rolling through your day mechanically, almost like a robot, this is a good way to break that habit. Planning your day ahead, including thinking positive thoughts about your expectations and goals, can go a long way toward giving you a brighter overall outlook for the day ahead.
6. Meditate — Meditation or mindfulness can both can help you savor the moment without worrying about how you’re going to get through the day. Studies show that you actually can “train” your mind using meditation to enhance both your mental well-being and physical fitness. Mindfulness-based interventions have even been shown to help manage negative emotions and stress — a great way to start out your day.
Another foundation to starting out your day in a way that makes you ready to go is to begin with a good night’s sleep. Adults need seven to nine hours of sleep per night for optimal health, and the consequences of not getting those hours can put you in a bad mood all day. From impaired memory and reduced ability to function, to slowed reaction times and reduced productivity, lack of sleep is a joy-stealer.
The good news is there are many ways to improve your odds of sleeping well, even if you’re currently struggling. For more information on how to improve your sleep, read “Sleep — Why You Need It and 50 Ways to Improve It.”